Dumbbells are a type of free-weight gym equipment. They come in a wide range of weights making them the perfect equipment to include in your routine whether you are into light exercises or heavy weightlifting.
Tonic Performance offers a varied selection of dumbbells suitable for commercial and residential use. Our expert consultants are always available to guide you through the selection process. We take into account your budget and fitness goals in helping you choose the most suitable dumbbells.
How to Choose the Right Dumbbells?
Dumbbells are among the most popular and versatile weight training equipment. Ranging in size, shape, and weight, choosing the right dumbbells for your needs can often be difficult. Upon making your selection, you’ll want to consider a few important factors. Namely the type of workouts you’ll be doing with the dumbbells as well as your budget. Space can also play a role in your decision making as you’ll likely want to opt for the compact size of an adjustable dumbbell set as opposed to multiple pairs of dumbbells that make up the full range of weight.
What to Consider While Purchasing Dumbbells:
- Shape and material
- Weight range
- Fixed or adjustable
Benefits of Dumbbells
If you’re just beginning your fitness journey, it is best to start with a set of dumbbells. They are one of the most versatile pieces of fitness equipment and can be used in a variety of exercises to target all areas of the body.
Dumbbell exercises are a great way to increase strength, muscle mass, and tone. By working each arm independently, dumbbells also help to improve coordination, balance, and stability. This piece of exercise equipment allows you to exercise with a reduced range of motion causing less stress on your joints. Additionally, dumbbells can help increase muscle strength and stability of your joints which helps reduce the risk of joint pain or injury.
Yes, adding resistance training using dumbbells can indeed help you build muscle.
Adding resistance training to your workout routine can certainly help promote weight loss. Additionally, it will help improve your coordination and correct muscle imbalances.
It’s recommended to start with lighter weights and increase as your strength and coordination builds. Some muscle groups are stronger than others, therefore you might find yourself using heavier weights for lower body exercises and lighter weight for upper body exercises.
This is an ongoing debate that must take many factors into consideration. In a nutshell, using a barbell will allow you to lift a heavier, more stable load. Dumbbells on the other hand, allow you to freely move your hands independently and rotate your wrists at any point during the movement. ROM and allowing each side of the body to push the same weight without compensation is equally important to building strength. When it’s all said and done, we still maintain the importance of using both barbells and dumbbells for chest workouts.
It’s recommended to incorporate dumbbell workouts a minimum of 2 days per week to experience the benefits of resistance training. We encourage you to meet with a certified personal trainer to establish a workout plan tailored to your desired goals.
Despite seeming very straightforward, using dumbbells does require a bit of practice and guidance. Common mistakes include;
- Using a weight that is far too heavy to execute an exercise safely and effectively.
- Using the same weight for all exercises.
- Rushing through the movements and failing to activate the desired muscle group you wish to work.
- Holding on to the dumbbells too tightly which will quickly exhaust your grip strength.
There are several variations of squats that can be performed with dumbbells, such as shoulder squat, goblet squat, and sumo dumbbell squat to name a few. In each case, it is important to be mindful of your fitness level and your form. Tips to remember:
- Do not round your back. Rounding in the back can put enormous pressure on the spine and lower back. Keep the butt pointing backward, core engaged and the chest tall.
- Keep your heels planted firmly on the ground throughout the squat and knees lined up with the feet.
- Work your way up to the desired working weight. Do not jump into the movement without warming up and working your way up to the heavier lifts.
- Keep your knees in line with your feet and the heels firmly planted on the ground. Be mindful of the movement and do not allow your knees to converge as you descend.
There is a long list of exercises to work your triceps with dumbbells, but here are a few of our favorites.
- Bent over tricep kickbacks. This exercise can be executed unilaterally or bilaterally.
- Close grip dumbbell press. This exercise will also work your chest and shoulders at the same time, bonus!
- Close Grip Dumbbell Push Ups. We recommend using hexagonal dumbbells to execute this exercise to avoid having them roll from under you.
Depending on the frequency and intensity of your workouts, you can expect to begin to see changes in your body within 3-4 weeks. That said, everyone’s body will respond differently and factors such as diet will also play a role in how quickly you start seeing results.
Dumbbells are relatively low maintenance, but there are definitely ways to extend their lifespan. We recommend that you keep them out of extreme temperatures, wipe them down after every use and make sure not to drop or slam them on the floor.